Comparing Nutrients in 7 ounces Long-grain Brown Rice VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	25% 728kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	18% 23.6g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	26.7% 15g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32% 2.56mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	2% 0.046mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Long-grain Brown Rice vs Valencia Oranges:

• Raw Long-grain Brown Rice has 6.2 times more Vitamin B1, 2.4 times more Vitamin B2, 23.7 times more Vitamin B3, 4.2 times more Vitamin B5 and 7.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Long-grain Brown Rice vs Valencia Oranges:

• Raw Long-grain Brown Rice has 8.2 times more Copper, 14.3 times more Iron, 11.6 times more Magnesium, 124 times more Manganese, 18.3 times more Phosphorus, 1.4 times more Potassium and 35.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium and 7.3 times more Water than Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Raw Long-grain Brown Rice has 7.5 times more Energy, 10.7 times more Fat, 16.9 times more Saturated Fat, 2 times more Omega 3, 22 times more Omega 6, 6.4 times more Carbohydrate, 1.4 times more Fiber and 7.3 times more Protein than Raw Valencia Oranges.
• Both Raw Long-grain Brown Rice as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.